Everyone knows how frustrating it is to have an itch between your shoulder blades that you just can’t reach, and dealing with pain in the middle of your back can be similar and even more annoying.
Fortunately, understanding your symptoms and locating the source of the pain can help you try treatments at home or communicate more clearly with a medical professional like a physical therapist to find targeted relief.
Even if relief from pain between your shoulder blades feels out of reach, with the right approach, you can find solutions that don’t involve major lifestyle changes or high medical expenses. Often, non-invasive options like physical therapy can make a significant difference in your experience of back pain quickly.
Pain from the shoulder blade
Pain between the shoulder blades can be a result of a localized condition or injury. Common symptoms include muscle tension, tenderness, or a dull ache that can make simple movements uncomfortable or downright impossible. Some individuals experience a sharp, stabbing sensation, while others might notice a burning or tingling feeling.
Shoulder blade pain can stem from acute injuries with a clear and sudden cause, or result from chronic conditions that have created pain in the muscles or ligaments in the shoulder and back, like:
- Poor posture: Slouching or hunching over—especially during long hours at a desk—can overwork the muscles surrounding the shoulder blades and create tension.
- Overuse or strain: Repetitive movements, such as lifting heavy objects or working out excessively, can irritate muscles or ligaments.
- Trauma or injury: A fall, accident, or sports injury might trigger acute pain in the shoulder blade area.
- Trigger points (muscle “knots”): These small areas of muscle tightness can radiate pain to the shoulder blades.
Sometimes, shoulder blade pain may even be referred from other areas in your body, such as the neck or chest. It’s always worth noting any additional symptoms and discussing them with a healthcare provider or physical therapist.
Pain from the upper back
Pain from the upper back can often feel as though it’s coming from the shoulder blades, but the causes and symptoms here can be quite different. The upper back includes the thoracic spine and surrounding muscles, which work together to support your posture and allow movement in your shoulders and arms.
Symptoms that might indicate a spinal source of central back pain include:
- Aching or stiffness across the upper back
- A feeling of tightness or pressure between shoulder blades
- Sharp or radiating pain that moves to the shoulders or ribs
- Limited mobility or difficulty turning your head or torso
Upper or mid back pain is sometimes connected to chronic spinal conditions. These include:
- Herniated discs or bulging discs in the spine, which can compress nearby nerves and cause pain.
- Arthritis in the spine, leading to inflammation and stiffness.
- Scoliosis or other structural issues affecting spinal alignment.
On the other hand, your pain may result from more superficial causes, such as back muscle strain or tension. These conditions are typically easier to manage and may respond well to non-medicated treatments like physical therapy.
Treatments for pain between the shoulder blades
Regardless of whether your pain originates in the shoulder blades or the upper back, a variety of treatments are available to provide relief. Many people find the best long-term success with holistic, non-medicated approaches that focus on improving strength, flexibility, and posture.
Physical therapy
Physical therapy for shoulder blade and upper back pain is one of the most effective and accessible options for most people who have mild to moderate pain. A trained physical therapist can assess your symptoms and create a tailored program to address any muscle imbalances, improve posture, and strengthen supporting muscles. Plus, it’s often a less expensive option compared to other medical treatments.
Stretching and strengthening exercises
Gentle stretches like certain yoga positions as well as physical therapy techniques can help release tension in your upper back and shoulder blades. Incorporate strengthening exercises like rows or planks can target the stabilizing muscles to provide better support for your thoracic spine.
Posture correction
Make modifications to your daily activities by focusing on improved posture. Take frequent breaks from prolonged computer use. Sit upright with your shoulders relaxed and pulled back. Use ergonomic furniture, like an adjustable chair with lumbar support if you work at a desk all day. Ask about more supportive ways to reach and bend if you have a job that requires lifting or manual labor.
Massage therapy
A professional therapeutic massage can release tight areas and improve circulation to reduce pain and stiffness in the shoulder blade muscles.
Heat and ice therapy
For acute pain, ice packs can reduce inflammation, while heat can alleviate muscle stiffness for chronic conditions.
Lifestyle modifications
Regular movement breaks during prolonged desk work, better movement mechanics during exercise or work, and avoiding repetitive strains can prevent pain from worsening.
Shoulder and back pain treatments in Grand Rapids
If you live in Grand Rapids and can’t get rid of that pain between your shoulder blades, Advent is here to help. Our practices throughout the city offer a cost-effective, patient-centered approach to managing discomfort while reducing the need for medications or invasive procedures.
To learn more about what might be causing your chronic or sudden pain between the shoulder blades, start a conversation with our team by calling the nearest Advent clinic or requesting an appointment online today.
